Potato-Crusted Cod
たらのポテト焼き
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
This is one of those preschool lunch dishes that turns mild white fish into something kids reach for: cod gets a thin coat of egg-free mayonnaise, a crunchy jacket of instant mashed potato flakes, and a trip through the oven. The potato crust bakes up golden and savory, with no batter or breadcrumbs to make, and the fish underneath stays soft and easy for little ones to eat. Because it uses Mayodore, a Japanese egg-free mayonnaise-style dressing, the whole dish is made without egg, milk or wheat; any egg-free mayonnaise from your local store will work in its place.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 67.5 gcod
Seasonings
- 0.1 gsalt
- to tastepepper
- 7.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
- 6 ginstant mashed potato flakes
- 1.5 gvegetable oil
About the Japanese ingredients in this recipe
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
- 1
Season the fish with salt and pepper.
- 2
Coat the fish in the egg-free mayonnaise (Mayodore), then press each piece into the mashed potato flakes so they stick.
- 3
Oil a baking sheet and arrange the fish on it. Bake in an oven preheated to 200°C (400°F) for about 20 minutes.
Cod releases a lot of moisture, so after sprinkling on the salt and pepper, pat away the liquid that comes out with a paper towel before coating the fish in the Mayodore. That liquid is what causes any fishy smell, so wiping it off takes the smell away too. Instant mashed potato flakes are handy to keep in the pantry as a dry staple.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 124.5 kcal | 249 kcal | 124.5 kcal |
| Protein | 12.3 g | 24.6 g | 12.3 g |
| Fat | 6 g | 12 g | 6 g |
| Carbohydrates | 5.6 g | 11.1 g | 5.6 g |
| Fiber | 0.5 g | 0.9 g | 0.5 g |
| Salt equivalent | 0.3 g | 0.6 g | 0.3 g |
| Calcium | 22.5 mg | 45 mg | 22.5 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 310.5 mg | 621 mg | 310.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 124.5 kcal | 12.3 g | 6 g | 5.6 g | 0.5 g | 0.3 g | 22.5 mg | 0.3 mg | 310.5 mg |
| 1 adult serving | 249 kcal | 24.6 g | 12 g | 11.1 g | 0.9 g | 0.6 g | 45 mg | 0.6 mg | 621 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
